Example of a 3500 calorie diet for hypertrophy
Diet to increase muscle mass with about 3500 calories, aimed at those who want to gain quality weight and are looking for a diet rich in protein.
Adjust according to your results, increasing or decreasing the amounts of food.
All foods can be substituted for similar ones, this is just an example of a diet plan that can be used to gain muscle mass with about 3500 calories.
Don't forget, this is just a generic diet, and if you want to learn how to build your own, check out our article How to go on a diet.
So here's an example of a 3500 calorie diet with the goal of hypertrophy/muscle mass gain.
120g Oats 3 Egg whites 2 Gems
- Calories: 627 Kcal
- Proteins: 36g
- Carbohydrates: 82g
- Fats: 17g
Middle of the morning
100g whole grain bread 80g Tuna
- Calories: 418 Kcal
- Proteins: 31g
- Carbohydrates: 54g
- Fats: 9g
100g Rice 120g Chicken breast Broccoli 1 tablespoon of olive oil
- Calories: 621 Kcal
- Proteins: 38g
- Carbohydrates: 79g
- Fats: 16g
80g Oats 200g Quark Cheese without fat 50g Peanuts
- Calories: 727 Kcal
- Proteins: 51g
- Carbohydrates: 69g
- Fats: 31g
200g Salmon 100g Rice Broccoli
- Calories: 735 Kcal
- Proteins: 50g
- Carbohydrates: 79g
- Fats: 23g
160g Cottage Cheese 50g Nuts
- Calories: 447 Kcal
- Proteins: 26g
- Carbohydrates: 13g
- Fats: 35g
You already know the approximate value per meal of calories and macronutrients, but what about the daily total?
Here is the calculation of the approximate total value of this diet of 3500 calories daily.
- Calories: 3575Kcal
- Proteins: 232g
- Carbohydrates: 376g
- Fat: 131g
All figures are approximate figures, with minor changes depending on the brands and origins of each food.
The goal here is to get to know the structure of a diet that can be used to gain muscle mass, but the ideal is to build your own diet, adapted to yourself.
See article: How many calories do I need to gain muscle mass?
If you want to know more about what you should eat to gain muscle mass, see here what you should eat to gain muscle mass.
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Is there any way to replace the tuna with ham or cheese in the middle of the morning and thus not lose the necessary caloric value?
Yes, depending on the cut, you can use some slices of ham to reach values similar to those you had with the tuna :)
Good, when you talk about breakfast, how do you prepare the eggs?
You can use stews or make a pancake :)
Thanks for the tip….is the rice white or brown?
You should preferably use wholegrain, but it's okay if it's white.
good afternoon .. can i replace the 200g Quark Cheese without fat for what other food?
Any food high in protein and low in fat :)
Examples: Tuna, eggs, protein shake
Hello Can you replace breakfast with a dose of hypercaloric too?
Yes, you can, as long as +/- within the same calories if the goal is 3500 :)
good , the amounts of food in grams are weighed with them cooked or raw ?
It's heavy to raw :)
Can you tell me the calories, proteins, hydrates and fats from cottage cheese and quark cheese?
i want to replace these foods with others, and i would like to know the values to find foods with similar values.
(advise to eat oats like?) (eg porridge, with yogurt, with milk)
It always depends from brand to brand, but in the case of Aldi's quark cheese in the 0.3% fat version, the values are the following per 100g:
Calories: 67 Kcal Protein: 12.2g Carbs: 3.9g Fat: 0.3g
Cottage cheese is similar.
As for the oatmeal, I like to mix it with the protein shake (chocolate) :)
Hi, can I substitute the 200g of salmon?
And for what other food?
Yes, just put a food rich in proteins and with some fats, here is a table to help you: https://ginasiovirtual.mystagingwebsite.com/tabela-nutricional/
How can I measure the quantity of grams in quantity? For example, 100g of rice, 200g of salmon, 100g of wholegrain bread, etc.
Just complementing, how much would be 100g of wholemeal bread, for example, 1 slice?
ideally, use a kitchen scale.
Could I replace the cheeses on this diet with other types of food?
In this case, could I substitute fat-free Quark cheese and Cottage cheese for other foods? And what foods could you put in their place?
Yes, you can substitute any food high in protein, preferably of good quality, here you will find a nutritional table of several: https://ginasiovirtual.mystagingwebsite.com/tabela-nutricional/
My doubt is that this diet has a number of proteins somewhat higher than recommended, that is, it exceeds 2.5 g per kilogram of body. , of consuming 3500 kcal. Is there any harm in this? Is there any way to compensate? Obviously I can remove sources of protein and include hydrates, but this way I will have meals with a protein level below 15 grs seems very little to me. .:)
As you know this is just an example of a generalized diet, each one must adapt to their needs.
In your case you can try increasing carbs and reducing protein, if you make 2.5g per kilo of body weight for 6 meals you get an average of about 31g per meal which is great :)
Thank you very much for the answer. Yes and the example was very useful I will enter it in the calculator and adjust the doses. Keep up the good work and thanks again
Can I touch oats for what?
A source of carbohydrates, cereals for example.
I would like to know if there would be any problem if I use this diet for my weight, because I am 74kg and this diet has 232g of protein, I read in several forums saying that more than 2g of protein per kg of body weight is bad. What do you think ?
It's okay for a healthy person to follow a diet with 2g/kg of protein, but you can adapt it to your weight.
Looking for a diet I found this site, and I made a point of leaving my comment, which is impossible for me to do, unless I think what I see is very good.
And I want to congratulate you for your work and full attention to people who have difficulty in this
area, which seems to be your beach.
A very simple diet without that litany of nutritionist, congratulations I'm very satisfied!
Thanks for the kind words, it's always nice to have positive feedback :)
With this diet, how much weight can I gain in a month?
It's impossible to guess Carol, it depends on many things.
Hi! I really enjoyed the diet and plan to follow it. I just didn't understand one thing: At what time of day would I have to train? What part of the diet is pre-workout and post-workout? Thanks.
The diet doesn't have any specific schedule for training but you shouldn't have big problems in combining it with most meals.
If you use a post-workout shake, just include the shake and have your meal about 1h later :)
A doubt, 3500 calories for me having 1.75 and 58 kg isn't too much?
For example Cristiano Ronaldo 1.83 with 80 kg follows a diet of 3000 calories and the daily effort that he does not have…
I can't even eat that a day, something in the 2000 calories isn't enough to gain weight given my status?
It depends on your activity, day by day, etc.
Try starting with fewer calories and see how you get on, if you don't get results, just gradually increase.
As for Cristiano Ronaldo, he hardly consumes only 3000 calories, only if it's now on vacation lol
Friend can you help me adjust this diet for a person of 66 kg 1.80 height congratulations for your work friend
I'm diabetic and I want to start in the bodybuilding world to be able to control diabetes, but of course I want to get significant results, so the question is, by following this diet I won't be harming my system due to the high number of proteins ??
I found an Oat That goes by the name of: Biological Oat Flakes, my question is ! Is it really possible for 100G of this oatmeal to have 1747 Calories? is it for sale on the mainland online can you search that you can find it easily as well as the calorie part is possible? thanks
No, the 1747 refers to kj (kilojoules) and not kcal (kilocalories), for every 100g there are 414 kcal.
I wanted to know if I can swap the mid-morning meal for a snack, as I train in the morning and just 100g of wholegrain bread with 80g of tuna is not satisfying hunger. Thank you and congratulations for the work!
Yes, of course, this is just an example that should always be adapted to each person :)
In this case, it's 100g of raw or cooked rice, thank you
It's 100g of heavy raw rice.
Well, can I replace half the oatmeal portion of my snack with fruit, for example?
apart from the rice, the other foods if they are weighed after cooking?
No, all foods are heavy on crude.
Thank you for the efficiency of your site, but I have a question I get very full with oatmeal, can I replace it with wholemeal bread, something else or even brown rice? Thanks
Yes, both wholegrain bread and rice can replace oatmeal without any problems.
Can Boas replace oats with fruit?
In part yes, but replacing 200g of oatmeal with the equivalent of carbohydrates in fruit is not a very good idea, it is better to use another source of carbohydrates together with some fruit.
Peanuts and walnuts are trapped with shells, how much is in peanuts and walnuts?
The weight shown corresponds to the weight without shell.
I train federated swimming 9x a week plus gym 4x, how can I adapt the plan?
It's hard to answer with just this data.
You probably won't have time to make 6 meals, and if that's the case, you can have fewer meals, but eat more food at each one.
You are also likely to need more calories.
Can I replace the salmon with chicken breast?
Yes, all foods can be substituted, in the case of salmon for chicken breast, just add some fat to get the same calories.
At lunch we have 100g of rice, but 100g of it is raw, because 100g of cooked rice gives only 130 kcal, correct?
Can I replace Tuna with Sardines or ground beef?
This daily protein total is not. High enough?
This is just one example of a diet to gain muscle mass with ~3500kcal, which should obviously be adjusted to each person.
As for the protein level, they represent ~31% of the calories in this example. It can be high for some or low for others.
The ideal is to take a look at the article that appears in the introduction (https://ginasiovirtual.mystagingwebsite.com/como-fazer-uma-dieta/) to customize the plan according to your needs and goals.